A packed schedule often leads to fewer meals around the table. Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on the go that lacks important vitamins and nutrients.
Instead, when looking for portable, grab-and-go foods, think about a multi-purpose treat like watermelon. Not only can watermelon be diced, sliced, balled or blended, it also provides numerous health benefits. Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable and is a source of vitamins A and C, as well as vitamin B6 and potassium.
Thinking beyond traditional slices, chunks or balls, there are many ways to incorporate watermelon into some of your favorite to-go meals, whether as a side dish or a key ingredient in beverages, salads or wraps. For example, these recipes for Watermelon and Bulgur Wheat Salad and Watermelon Collagen Creamsicle from the National Watermelon Promotion Board can help satisfy your sweet tooth and provide necessary nutrients while tackling the next task on your to-do list.
Find more watermelon recipes perfect for an on-the-go lifestyle at watermelon.org.
Watermelon and Bulgur Wheat Salad
Servings: 4
Ingredients:
4 cups seedless watermelon, cubed
2 cups cooked bulgur wheat
2 cups arugula
2 cups grape tomatoes, halved
1/4 cup chopped mint
Shaved pecorino romano cheese, to taste
Dressing:
1/2 cup olive oil
1/4 cup balsamic vinegar
1 garlic clove, crushed
1 tablespoon honey
Salt
Black pepper
Directions:
In large serving bowl, combine watermelon, bulgur wheat, arugula, grape tomatoes and chopped To make dressing: In liquid measuring cup, whisk olive oil, vinegar, garlic, honey, salt and pepper until well combined.
Just before serving, pour dressing over salad and toss to combine. Top with shaved pecorino and season, to taste. Serve immediately.
Watermelon Collagen Creamsicle
Servings: 1
Ingredients:
2 cups cubed watermelon
2 rounded tablespoons collagen
2 tablespoons heavy cream
Directions:
In blender, combine watermelon, collagen and heavy cream; blend. Pour into glass to serve.
Wrap it up
Wraps are a perfect on-the-go snack and are easily customizable. Get started with one of these varieties from the National Watermelon Promotion Board or create your own combination. Start with a spread to help the fillings stick together. Place toppings in the center of a tortilla and a watermelon spear on top. Roll the tortilla over the watermelon spear to tuck in all ingredients. Fasten with a toothpick, if needed.
Watermelon Sandwich Wraps
1 wheat, flour, corn, spinach or sun-dried tomato tortilla
2 to 4 teaspoons chive cream cheese, hummus, guacamole or Greek yogurt
5 to 8 slices turkey, ham, chicken breast, roast beef or pepperoni
1 watermelon spear, about 1/2-inch thick, 1-inch wide
2 to 4 teaspoons barbecue sauce, ranch, pesto, Thai peanut sauce, teriyaki, salsa or sweet chili and ginger
2 to 4 slices feta, pepper jack, swiss or mozzarella cheese
Toppings:
watercress
olives
scallions
cilantro
romaine lettuce
Bibb lettuce
jalapenos
fresh mint
basil
shredded carrots
Brussels sprouts
cucumber slices
bacon
pine nuts
English Tea Sandwich Wrap: Flour tortilla, chive cream cheese, ham, watermelon, watercress;
Greek Wrap: Tortilla, plain Greek yogurt, feta cheese, watermelon, black olives;
Latin Watermelon Wrap: Flour tortilla, guacamole, ham, watermelon, pepper jack cheese, cilantro, scallions, jalapenos;
Southwest Chicken Wrap: Corn or flour tortilla, guacamole, chicken, watermelon, salsa, bacon ranch dressing, pepper jack cheese, romaine lettuce;
Watermelon Caprese Wrap: Flour tortilla, pepperoni, watermelon, pesto, mozzarella cheese, basil;
Thai Peanut Chicken Wrap: Corn tortilla, chicken, watermelon, Thai peanut sauce, Bibb lettuce, carrots, cilantro;
Southwest Veggie Wrap: Spinach tortilla, guacamole, watermelon, barbecue ranch dressing, swiss cheese, cucumber, cilantro;
Mid-Eastern Veggie Wrap: Corn tortilla, Hummus with pine nuts, watermelon, mint, cucumber slices;
Ginger Chicken Wrap: Wheat wrap, chicken, watermelon, teriyaki ginger sauce, sweet chili and ginger sauce, Bibb lettuce, Brussels sprouts; and
Hawaiian Wrap: Spinach wrap, pineapple cream cheese, ham, watermelon, sweet chili and ginger sauce, cilantro.
Source: National Watermelon Promotion Board
